Work From Home

Whether we want to accept it or not, biologically men and women are very different. One of the important differences is in the way men and women use and store fat. Men on average have about 3 per cent essential fat as part of their composition - women have 12 per cent. Essential fat is a percentage of total body fat mass that is necessary for insulation, protection of our vital organs, vitamin storage and building key cell messengers like steroids that are necessary for effective cell communication. Without this fat, the body does not function properly and our immune and neurological systems get affected. Women have four times as much essential fat. Stored fat in women is actually beneficial to overall health. A baseline of 12 per cent of essential fat protects women from type two diabetes and even heart disease. This is important to understand because: It helps with expectations and goal setting when you choose weight loss programmes: Striving for 20 per cent body fat is unhealthy There are three popular diets in the world: Keto Diet, Intermittent Fasting, and GM Diet. Unfortunately, these diets are not helpful especially for women who are thinking of significant weight loss (more than 15-20 kgs) and maintaining it permanently. Let's look at these diet plans in detail: Keto Diet The ketogenic diet is a low carb, high-fat diet. Restricting carbs and increasing fat intake can lead to ketosis, a metabolic state in which your body relies primarily on fat for energy instead of carbs. "Women's bodies always resist losing fat as it is essential for pregnancy and lactation, and it's essential." Carb intake in the keto diet is typically limited to fewer than 50 grams per day, which can cause shock to women's bodies. When the carb quotient depletes, it switches to ketones and fat for fuel at the start of this eating pattern, women's brain and metabolism starts resisting fat loss. It results in a complete imbalance leading to hormonal and metabolic changes. Also, Keto-type diets usually work only for a short term and can have side effects such as headaches, dizziness, fatigue, nausea, and constipation. Further, most of the initial weight loss is water weight. Once the body enters ketosis, we begin to lose muscle, become extremely fatigued, and eventually enter starvation mode which actually makes it even harder to lose weight. A keto diet does more harm than good to the majority of women especially if they have any underlying medical conditions like PCOS, Irregular menses or Infertility. Intermittent Fasting Fasting is a practice that involves completely abstaining from eating or avoiding certain foods for a fixed period. In recent years, intermittent fasting has become increasingly popular with people looking to lose weight. During studies, it was found that although intermittent fasting produced favourable results in people who were overweight or obese, women who tried it, had the following negative effects: Severe mood swings Extreme hunger Low energy/fatigue Obsessive thoughts about food Overeating on days without restricted calories Depression Anger Most women exhibit such behaviours in the first few weeks of intermittent fasting. It is also observed that by restricting calorie intake in this manner, it may interfere with their menstrual cycles. GM Diet The GM diet aims to help people lose weight by focusing on a specific food or food group each day for a week. The GM diet consists of a 7-day meal plan. Each day focuses on a specific food or food group. Although the idea of substantial weight loss within a short period may seem attractive, the GM diet does come with risks which are: Lacks Vital Nutrients Women following the GM diet may not get enough of certain important food groups, such as healthy fats and protein. This diet may also lack essential vitamins and minerals that come with eating a wide variety of healthful foods. Short-term Weight Loss The GM diet is not a sustainable long-term weight-loss strategy. A woman may regain weight once they stop following the diet. One reason for this is that the diet does not necessarily teach techniques for healthy cooking or eating which is essential for long-term weight maintenance. Other risks which are very common and can be aggravated in women in a few weeks include dehydration, headaches, fatigue, muscle weakness and inability to concentrate, In a nutshell, balanced calorie intake - macronutrients like carbs, proteins, fats, and micronutrients like vitamins and minerals which are essential for pregnancy, lactation and overall health of the women. Hence, eating a balanced meal during weight loss is advised. (Dr. Kiran Rukadikar, a renowned Obesity Physician and Weight Loss Specialist) Read More► Is Ghee in your Diet Good for your Health?

Unfortunately, the widespread coronavirus pandemic has ruled our lives for the past two years. The constant arrival of new variants is posing demanding challenges for organisations and posing difficult scenarios for them to resume full-fledged operations. Expecting the workplace to return to their daily office routine is akin to wishing for a life on the moon. Being adaptable in terms of workplace norms is currently the best option, and thus the hybrid work environment has become the new normal. While there is always a silver lining to every cloud, technology has removed the stress of uncertainty from the heads of the bosses, and everyone has adjusted to working from their desks at home with online meetings and working scenarios. While we've all gotten used to the hybrid work environment, we can't ignore the impact it's having on us, both mentally and physically. Working online does not reduce stress in fact, it increases it in many ways. It is substantial to focus on our health while putting in our best foot forward towards our work. Let us look at some tips to remain healthy while working from home or from the office. Keep Yourself Hydrated: As much as we take this point casually, we should keep drinking water and maintain our fluid intake throughout the day to keep ourselves hydrated through all the exhaustion. The body gets dehydrated even when you're sitting inside the house, so you must develop a habit of keeping a water bottle with you and keep sipping the water. You must also include the intake of other healthy fluids like coconut water, buttermilk, lemon water, infused and detox water in your daily routine. If you are someone who has a habit of forgetting, you also have the option of setting drinking water alarms on your phone to remind you of the same. Eat Nutritious Food: While working we tend to munch on snacks but we must keep in mind that the importance of the three main meals should not be disregarded and one should have a proper balanced breakfast, lunch and dinner while working from both home and office. Skipping meals can be extremely harmful to the body and can cause severe gastric issues. A meal packed with proteins, carbs, fibres and other crucial nutrients keep you energized for the day and saves you from issues like bloating, gastric attacks and fatigue. Mid-Meal Snacking: As significant as it is to have a nutritious meal it is also necessary to snack in between to satisfy your hunger pangs. You must always keep a few healthy snacking options handy like roasted makhana, roasted peanuts, fruits, unsweetened nut butter, protein bars, and other healthy snacks so that it keeps you away from munching on unhealthy food items which have a high content of sugar and salt and are low on nutrition. They can cause bloating, weight gain and other health issues. Breathing Exercises: It is no secret that breathing exercises can calm you down, relax your mind and increase your focus. Breathing exercises enhance the oxygen flow in your blood and boost your energy. Deep breathing can help you fight anxiety and decrease your stress levels. Practising these exercises on a daily basis can keep your brain fresh and ready to take all the workload with a positive mindset. Stretching: When you're sitting on your work table with your laptop for extended hours you must take a break after every 30 minutes to 60 minutes where you get up and stretch your body. Stretching maintains the relaxation of the body and rejuvenates it to promote your strength and flexibility. Sitting in one place gives rise to backaches and pain in the knee joints. Stretching helps maintain the blood flow and keeps you fit. Wear Computer Glasses: You should be mindful of your screen time and wear computer glasses to avoid the blue light affecting your eyesight. With the increased work-from-home hours, you are forced to sit in front of the screen, and then even on your break, you use your mobile phone which takes your screen time to almost 18 hours a day causing red eyes, decreased eyesight, and watering of eyes. This can be hazardous in the long run hence one should take precautions and wear computer glasses to avoid any further complications to the eyesight. We must collectively aim to reduce mental and physical strain on our body and mind to keep ourselves healthy by keeping these significant tips in mind and being mindful of our own well being. (Aayushi Lakhapati, Cofounder & Chief Health Officer of Upnourish) Read More► Prior Heart Defect May Up Risk for Severe Covid: Study

Statistically, 1 in 20 people who are infected with dengue fever may go on to develop severe dengue. This can result in shock, internal bleeding, and even be fatal causing death. Infants and pregnant women are at higher risk for developing severe dengue. Yoga Builds Immunity A strong immune system helps you prevent dengue which can be developed through holistic practices like yoga. But if you have dengue, yoga can help in quick recovery from dengue fever. Strong immunity will also treat the initial symptoms of dengue. Take Care of Your Diet Do not eat anything that is oily or spicy. Consume freshly cooked meals that have ingredients like black pepper and elaichi in them. Other immunity-boosting foods that you can add to your diet include citrus foods, garlic, almonds, turmeric and many more. Practice the following asanas slowly. Do not hold for a long duration. You can also add pranayama exercises like Anulom Vilom and Brhamari pranayama to your routine. Vajrasana - Thunderbolt Pose Formation of the Posture: Bring your knees down on your mat Rest your pelvis on your heels Keep your heels slightly apart from each other Place your palms on your thighs Straighten your back and look forward Vriksh Asana-Tree Pose Formation of the Posture: Stand tall, and place one foot on the opposite inner thigh, either above or below the knee. Open the leg to the side, bring your hands to prayer, and stay for five to eight breaths. Builds leg and abdominal strength Works on hip mobility Paschimottan Asana-Seated forward bend Formation of the Posture: Begin in Dandasana where your legs are stretched out forward Keep your knees slightly bent if needed Lift your arms up and keep your spine upright Exhale and bend forward Try to grip your toes with your fingers Hold the posture for 10 seconds Savithri Asana Formation of the Posture: Drop your knees to the ground gently and keep your upper body straight. Start with Sukshma Vyayam or subtle exercises to warm up the body. Stretch your arms up to the sky with palms hovering shoulder distance from and facing each other. Look forward and hold Dhanurasana Begin on your stomach Fold your knees to grab onto your ankles with your palms Inhale and lift your legs and arms up as much as you can Balance on your stomach Look up and hold the posture Brahmari Pranayama Method Sit in any comfortable pose (such as Sukhasan, Ardhapadmasan or Padmasana) Straighten your back and close your eyes Place your palms on your knees facing up (in Prapthi Mudra) Place your thumbs on the 'Tragus', the external flap outside on your ear. Place your index finger on your forehead; your middle finger on the Medial Canthus and ring finger on the corner of your nostril Inhale and fill your lungs with air As you exhale, slowly make a buzzing sound like that of a bee, i.e., "mmmmmmm...." Keep your mouth closed the entire time and feel the vibration of the sound disseminate throughout your body This particular practice of Siddhohum Kriya can be done as a remedy to fluctuation of moods. It helps you to balance your energies and stay in a pleasant temperament. One of the most important and wonderful benefits of this practice is that it helps you maintain this mood and upgrade from there. It helps you align your body mind and spirit. (Tips by Himalayan Siddha, Grand Master Akshar) Read More► Stay Strong As You Age

आयुर्वेद में शारीरिक व्याधियों के लिए त्रिदोषों को प्रमुख कारक माना गया है। वात, पित्त और कफ के असंतुलन से त्रिदोष उत्पन्न होता है। ऋतुकाल के हिसाब से यदि आहार-विहार में परिवर्तन न किया जाए तो यह असंतुलन और अधिक बढ़ जाता है। मसलन शीतऋतु में पित्त दोष कम होता है लेकिन कफ दोष बढ़ने की संभावना बढ़ जाती है। लेकिन आयुर्वेद के कुछ कारगर उपायों को अपनाकर सर्दियों में अपने स्वास्थ्य की रक्षा की जा सकती है। आइए ऐसे ही कुछ उपायों के बारे में संक्षेप में जानते हैं।  आयुर्वेद की मदद से सर्दियों में स्वास्थ्य की देखभाल - Health care in winter with the help of Ayurveda in Hindi सर्दी-ज़ुकाम - ठंढ के मौसम में सर्दी-जुकाम होना आम बात है। यदि गले में खराश और सर्दी ज़ुकाम आदि जैसी समस्या आपको हो जाए तो तत्काल 1 छोटा चम्मच अदरक में थोड़ा-सा शहद और काली मिर्च पाउडर मिलाकर मिश्रण तैयार करें। फिर इस मिश्रण को आधा सुबह और आधा रात में सोते समय खाएं। इससे राहत मिलेगी।  एसिडिटी और कब्ज़ - सर्दियों में अग्नि तेज रहती है और कई बार ज्यादा खाने - पीने की वजह से एसिडिटी और कब्ज की समस्या पैदा हो जाती है। ऐसी स्थिति में जब सीने में जलन या एसिडिटी की समस्या महसूस हो तो रात को सोते समय आधा कप ठंडे दूध में आधा कप पानी मिलाकर पीने से एसिडिटी की समस्या दूर होती है। दूसरी तरफ कब्ज़ की समस्या है तो खाने के 2-3 घंटे बाद लगभग 1 छोटा चम्मच ऐलोवेरा के गूदे को 1/2 कप गुनगुने पानी के साथ रात में सोते समय खाने से कब्ज़ दूर हो जाएगा। इसके अलावा सोते समय 1 छोटा चम्मच ईसाबगोल की भूसी को दही में मिलाकर खाने से भी पेट साफ़ होता है। लेकिन ध्यान रहे कि चिकित्सकीय परामर्श के बिना लंबे समय तक इसका सेवन नुकसानदेह साबित हो सकता है। गर्भवती स्त्रियों को इसका प्रयोग बिल्कुल भी नहीं करना चाहिए इससे गर्भस्राव हो सकता है। जोड़ों का दर्द - सर्दियों में कई लोगों को खासकर बुजुर्गों को घुटने, पीठ या हाथ में दर्द बना रहता है। इसके लिए तिल के तेल में लहसुन की कलियां,अदरक, अजवाइन डालकर पकाएं और फिर उसे प्रभावित हिस्सों पर लगाएं। दर्द में आराम मिलेगा। (मूलतः दैनिक भास्कर में प्रकाशित) यह भी पढ़े ► बीमारियों का कारण है विरुद्ध आहार